A Healthier Body Image


Treat your body like an instrument—not an ornament.” —Gary Thomas

Our society struggles to find a healthy image of the human body.

On one end, we obsess over it. Americans alone spend over $10 billion dollars/year on plastic surgery. New diet fads surface and fade away at a dizzying pace. Magazine covers promise 6-pack abs in grocery store check-out aisles. The average woman spends 2 weeks a year on her appearance. And 77 percent of adult women complain about their physical appearance.

And yet, despite all the cultural fixation on beauty and outward appearance, 60% of Americans are either overweight or obese. Only one in five adults meet federal guidelines for both aerobic activity and muscle-strengthening exercise. We spend over $100 billion dollars/year on fast food and average 34 hours/week watching television. Even more of us see little connection between our physical bodies and the lives that we lead.

Both views lead to disastrous outcomes. On one hand, an over-infatuation with the body leads to an unhealthy relationship with it. We base our happiness on our physical appearance or use it as a means to impress others. But an unconcerned, dismissive image of the human body leads to an unhealthy lifestyle with unhealthy choices.

What approach might we take that balances both and keeps our physical bodies in proper regard? Or better yet, what perspective might motivate us to care for our bodies properly without becoming obsessive over it?

The key, I believe, is to understand our physical bodies are the instruments through which we accomplish our unique purpose in this world. (tweet that)

Our one physical body represents an important tool to accomplish important good works. In this way, they must matter to us.

No matter what our greatest pursuit is in life, our physical bodies are essential to accomplishing it. Whether I desire to be a good parent, a spiritual mentor, a world-traveler, a successful businessperson, or any combination of the above, my body is either an asset or liability.

This is an important change in our thinking. We do not care for our bodies simply for vanity’s sake or to fill a void within us. We care for our bodies so we can more effectively accomplish what we most want to accomplish with our lives.

This approach motivates us to make healthy choices in a healthy context.

How then, specifically, might we care for our bodies to keep them both healthy and effective? Consider these 7 intentional steps:

1. Fuel properly. Make half your plate fruits and vegetables. Their contribution to healthy eating cannot be overstated. The goal in our home is to make meat the side dish rather than the main dish.

2. Hydrate sufficiently. Every system in your body depends on water. According to the Mayo Clinic, you body probably needs 9-13 cups of fluid each day (depending on your gender, size, and activity level). Consider 8 glasses of water each day as a really good place to start. If you need some extra motivation, read this: Top 10 Things I Learned Drinking Only Water for a Month.

3. Exercise frequently. The CDC recommends 150 minutes/week of aerobic activity and muscle-strengthening activities on 2 or more days a week—that’s just a bit more than one full-length movie and sitcom. If you are intentional about getting exercise, you are meeting this suggestion. If you are not intentional about getting exercise, you should probably start.

4. Rest regularly. Your body needs rest. Get some each week.

5. Eliminate unhealthy habits strategically. Eat less junk food. Drink less alcohol. Smoke fewer cigarettes. Read more labels.

6. Don’t compare foolishly. Your body is unique and your goals are unique. Care for your body as an instrument through which to accomplish your unique purpose—not as something to be compared to others.

7. Make changes slowly. Pick one item from this list you can improve upon. Start there. And experience some victories before moving on to the next.

Joshua Becker

About Joshua Becker

Writer. Inspiring others to live more by owning less.
Bestselling author of Simplify & Clutterfree with Kids.

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  1. says

    I worked for 3 1/2 years at a shelter for kids involved in prostitution. Even upon leaving prostitution, the desire for “things” and the obsession to look like a celebrity remained intact with these kids. The body image and unrealistic idea of a norm is so reinforced by media and so very damaging.

    I am lucky to have kids of my own that hike and backpack and therefore are not solely tied to one idea of “beauty” and they all value physical strength and emotional/intellectual power and peace. For anyone struggling and navigating challenges in the arena of body image, the world at large is not their friend. Privileged culture pressures everyone to look like a model and then proffers outrageously unhealthy fast food as an acceptable way to eat. It is a lose, lose situation until collectively it is dismantled. It happened and continues to happen with cigarettes so there is hope. :)

  2. says

    I believe a huge shift happens when we stop thinking about how our bodies look and instead focus on how our bodies feel. We feel much better when we eat nutritious foods and exercise regularly; we don’t feel so great when we’re dehydrated or running on 4 hrs of sleep. Our bodies will naturally guide us in making the choices that are best for our health.

  3. says

    I love the quote you used! From an educator/soon to be mum perspective, I truly believe that is one of the reasons we need to get our kids into sport.
    I was a professional athlete for years, and still exercise for health (and fun) but the one, the best thing that I have learnt about exercise is to feel grateful that it CAN DO all these things: climb mountains, lift shopping, run up stairs, swim across a lake…
    I love looking at older people who, through continued use, have kept the functionality of their bodies.
    Thanks for the post!

  4. says

    I really like this article. It’s common sense and simple at best, but so hard for us to put into practice. For awhile now I’ve been really interested in my healthy as it pertains to my goals in life. I’m going to be living overseas pretty soon away for American and first world comforters. Recently I’ve been on a steady journey of learning how to care for myself physically so that I’ll be able to do my job well and live comfortably and healthfully in a different culture.

    I’ve done a six week vegan diet, which changed my entire outlook on food and other things as well. I’m now doing a one week healthy habits challenge to see just how much little things like exercising every day and getting a good night sleep affect my mood and regular disposition. It’s not an easy thing to change habits that we’ve lived with our whole lives, but the outcome is well worth it. I’m learning that slowly, but surely.

  5. says

    These are startling statistic, Joshua. Especially the fact that “60% of Americans are either overweight or obese.” And, I can hardly believe that people watch 34 hours of television a week! That’s almost a full work week. And, I don’t watch television at all so someone else must be watching more.

    I fully agree with your suggestion to see our body as the vehicle for accomplishing our purpose in this life. I think it’s important to find the right balance between neglecting it and giving it more attention that it really deserves or needs. A healthy minimalist approach I think is the best one when it comes to the body.

  6. says

    “our physical bodies are the instruments through which we accomplish our unique purpose in this world.”

    Perfectly put! The funny thing is, when I stopped eating sugar for a while the goal wasn’t to loose weight, the goal was to do something good for my body. Regardless of what my body looked like from the outside, I wanted to do something for the inside! Nevertheless, I soon looked better and thinner, even though that wasn’t planned. Maybe the right approach is to want to be healthy and not just look thin and the rest will fall into place on its own.

  7. shebolt says

    Excellent tips! I think the statistic that 77% of adult women complain about their bodies is low. I often feel like something is wrong with me because I don’t complain about my body. Every other woman I know, whether fat, skinny, or somewhere in between, complains.

    I stay fit and eat well for exactly the reason you stated – I love to see what I can do with this body and am constantly trying to test my limits and achieve more. I race bikes. I play tennis. I hike mountains. I lift weights. The side benefit of all of this is that I look good. But that’s not why I do any of it.

    I wish more women would start thinking this way, instead of constantly finding fault even when there is none to be found.

  8. says

    I agree 100% with each point although it is hard to be comitted to everything all at once. I find if I focus on just one positive thing, like rest, then I am more likely to accomplish it successfully. When I am getting enough rest, I move to the next positive thing on my list.

    Thanks for sharing!

  9. says

    You’re right. All of this numbers are terrifying. We’re obsessed with our appearance but from another hand, our culture require to be polite, pretty and cool from us.

  10. Judy says

    It’s a sad society. How about some truth in advertising…like someone with yellow teeth trying a whitening toothpaste! Or a huge man on the package of underwear marked XXXL…not the buff torso they show.

  11. says

    Giving up television was the best thing I ever did for my self-esteem. As a 30 year old female in this selfie-obsessed society, I know that most females are unhappy with their bodies. It is so common to be unhappy with your body that someone who is happy with their body is considered to be an oddball. I realized that watching television, reading magazines, watching advertising, all resulted in my body esteem being lowered. The minute I stopped watching all of this and went back to doing yoga, reading great books, writing, cooking, and other things I love, my self-esteem and body image rose up dramatically. Thanks for the post!

  12. says

    I’m bald. Sometimes I wish I had a full head of hair. But when I think about it, no one notices or cares either way. And most of the time, I don’t care…I had a double lung transplant about ten months ago. Today I’m doing really well. Basically I’m glad to be healthy and alive again. The details about I look have become greatly unimportant.

  13. says


    I’d add “age gracefully.” I’m not a super old guy yet, but I’m not a spring chicken anymore. I have to be okay with not running as fast as I used to (I race a lot of 5k and 10k). I have to be okay with looking in the mirror and seeing an older face than I think I should see.

    • says

      Yes, thank you for adding that Kent. Aging gracefully has become a life goal. I constantly ask myself how I can be 45 in a different way than desperately pretending I’m still in my 20’s.

  14. says

    I love what a few of the folks comment on here: basically, do something good for your body. And your mind. And spirit.

    We show up in the world in relationship to how we feel about ourselves usually coming from the inside and emitting outwards.
    It is your mind that drives your body and we all know a mind can be a powerful force. Good, bad, or indifferent.

    A good book on this subject is called “The Culture Code”. It gives a good understanding behind the motives of why we do what we do and the author shares a lot about what Joshua brings up: image, diets, beauty obsession, over infatuation. But also on the real stuff underneath that which matters- movement being a big piece of living a good life.

    Thanks for your share Joshua.

  15. says

    My father once said about his own appearance, “If you don’t like how I look, don’t look at me.” I really think he was just grumpy when he said it, but I truly think it was wise. It has always stuck in my mind, and I’ve come to find that it fulfills my own perspective on appearance. It’s so important for us to realize that, like you said, our bodies are our vehicle for accomplishing our purpose in this world. We should treat them well and fuel them properly.

  16. says

    Great post! As far as eating less of unhealthy food is concerned, I’ve found that my natural inclination towards it reduced when I started exercising.

    I think the therapeutic effects of exercising make your body used to that wonderful feeling, and you naturally develop an aversion to anything that is unhealthy. And when this comes naturally, it’s always better.

    Lot of people think it’s a sacrifice to give up junk food. But in my opinion, it’s just a natural reaction when you get in touch with who you are. Mediation and exercise are great ways to let this feeling come naturally.

    I genuinely don’t feel like having junk food nowadays and it’s a wonderful feeling.

  17. says

    “Care for your body as an instrument through which to accomplish your unique purpose—not as something to be compared to others.”
    Loved how you said that, Joshua.

    There’s too much pressure to be ‘good-looking’, ‘hot’ or ‘beautiful’ or whatever thus making it hard for people to do what they want to do.

  18. says

    Thank you for giving me a new way to think about my body. It’s such a gift, and I need to treat it as such. God appreciates it when we accept and care for his gifts. It is so true that unless we love and nourish our bodies, we can’t fully perform the tasks/purpose we’ve been placed her to do. Great insight.

  19. says

    Don’t you realize that your body is the temple of the Holy Spirit, who live you and was given to you by God? You do not belong to yourself. 1 Corinthians 6:19.

  20. says

    Great point!

    Our body is a tool that helps achieve things in life. Take care about your body and that is a sign for people that you are not a problem if they accept you in their tribe.

  21. says

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  22. Julie says

    Your point about fueling your body well could include eating enough calories to support your activity level. Many people jump on diets, eat to little, body shifts into starvation mode. People who do this usually regain any weight they lose, and also add a few pounds. The diet industry thrives on this cycle, and people continue gaining more and more weight. All one needs to do is cut back a little permanently to lose weight. You don’t even need to count calories though it is good to be aware of higher calorie foods. As with possessions, our culture is selling the diet norm: something we don’t need which takes quality away from life.

  23. Peach says

    I’ve recently been working on making exercise a habit. When I am investing time in my body, whether or not those changes are actually reflected in my body weight or shape, I have a much higher self-image. I am reminded of how strong I am every time I get outside and run or hike. I am reminded of how thankful I should be that I am able to do these things.

    A quote I read every morning by my mirror is, “I run (or, eat well) because I love my body, not because I hate it.”

    It’s easy to fall into the mindset of forcing myself to eat fewer calories and run harder because I hate certain aspects of my body…but I am trying to be grateful for how beautifully God has designed my body and treat exercise as a way to take good care of it.

  24. says

    I think what you wrote was very logical. But, what about this?
    suppose you added a little content? I mean, I don’t wish to tell you how to run your
    blog, but what if you added a headline that grabbed people’s attention? I mean A Healthier
    Body Image is kinda plain. You should look at Yahoo’s front
    page and see how they write post titles to get viewers to click.
    You might add a related video or a picture or two to get readers excited about everything’ve got to say.
    In my opinion, it might bring your blog a little
    bit more interesting.

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